Living with elbow pain? Exercise can help strengthen supporting muscles when done correctly. Research shows that targeted exercise therapy is both safe and effective for elbow pain management, including tennis and golfer's elbow.<h2 id="d8b8dc34-1ec8-4f00-acd8-1520a6802d49" data-toc-id="d8b8dc34-1ec8-4f00-acd8-1520a6802d49">🎯 Quick Start Guide</h2><ul><li>Start with gentle movements</li></ul><ul><li>Exercise 2-3 times per week</li></ul><ul><li>Begin with basic wrist exercises</li></ul><ul><li>Keep pain between 0-5 on a 10-point scale</li></ul><ul><li>Focus on proper form</li></ul><hr><h2 id="808cbd78-3c6a-4626-a973-124733878ac0" data-toc-id="808cbd78-3c6a-4626-a973-124733878ac0">🔧 Equipment Recommendations</h2><h3 id="d04da3e6-71b2-4f55-852a-0038ad268ee1" data-toc-id="d04da3e6-71b2-4f55-852a-0038ad268ee1">✅ RECOMMENDED EQUIPMENT</h3>➡️ Cardiovascular MachinesRecumbent Bike<ul><li>Perfect for: Low-impact cardio</li></ul><ul><li>Time: 10-15 minutes</li></ul><ul><li>Form: Keep elbows relaxed</li></ul><ul><li>Start with: 5-10 minutes</li></ul><ul><li>Maintain neutral wrist position</li></ul>Rowing Machine<ul><li>Perfect for: Full-body workout</li></ul><ul><li>Time: 10-15 minutes</li></ul><ul><li>Form: Control movement</li></ul><ul><li>Start with: 5 minutes</li></ul><ul><li>Focus on leg drive</li></ul>➡️ Resistance MachinesLeg Press<ul><li>Perfect for: Lower body strength</li></ul><ul><li>Start with: 2 sets of 8-12 reps</li></ul><ul><li>Form: Use handles minimally</li></ul><ul><li>Focus: Lower body only</li></ul>Leg Extension<ul><li>Perfect for: Quad strength</li></ul><ul><li>Start with: Light weights</li></ul><ul><li>Form: Control movement</li></ul><ul><li>Avoid locking knees</li></ul><hr><h3 id="89ec9d97-b729-40ce-ad4e-92474ac196c6" data-toc-id="89ec9d97-b729-40ce-ad4e-92474ac196c6">🔄 NEUTRAL EQUIPMENT</h3>Elliptical<ul><li>Use with caution</li></ul><ul><li>Keep elbows relaxed</li></ul><ul><li>Maintain neutral grip</li></ul><ul><li>Start: 5 minutes</li></ul><ul><li>Progress gradually</li></ul>Lower Body Machines<ul><li>Safe while elbow heals:<ul><li>Abductor/Adductor</li></ul><ul><li>Seated Leg Curl</li></ul><ul><li>Calf Raise</li></ul></li></ul><hr><h3 id="4d453a27-97cb-4d83-8ad1-1934bd580998" data-toc-id="4d453a27-97cb-4d83-8ad1-1934bd580998">🚫 AVOID</h3>High-Risk Equipment:<ul><li>Lat Pulldown</li></ul><ul><li>Seated Row</li></ul><ul><li>High Pull Machine</li></ul><ul><li>Chest Fly</li></ul><ul><li>Shoulder Press</li></ul><ul><li>Treadmill (handrail gripping)</li></ul><hr><h2 id="dfb929af-866d-4889-80d4-df23db4f28f7" data-toc-id="dfb929af-866d-4889-80d4-df23db4f28f7">📋 The SLR Framework</h2>If pain exceeds 5/10, adjust in this order:S - Speed<ul><li>Slow down movements</li></ul><ul><li>Use controlled motion</li></ul><ul><li>Take 2-3 seconds per rep</li></ul>L - Load<ul><li>Reduce weight immediately</li></ul><ul><li>Focus on form</li></ul><ul><li>Start with minimal weight</li></ul>R - Range<ul><li>Decrease range of motion</li></ul><ul><li>Stay within pain-free range</li></ul><ul><li>Avoid end-range movements</li></ul><hr><h2 id="fc314f4d-ca11-43bb-8c71-c9ab1693071e" data-toc-id="fc314f4d-ca11-43bb-8c71-c9ab1693071e">⚕️ When to Get Help</h2>Contact your GP if:<ul><li>Pain persists more than 2 weeks</li></ul><ul><li>Pain affects daily activities</li></ul><ul><li>Elbow feels stiff in morning</li></ul><ul><li>Weakness in grip</li></ul><ul><li>Numbness or tingling</li></ul><hr><h2 id="0cb1e2bd-f4b8-44ce-b427-f7711326b3bd" data-toc-id="0cb1e2bd-f4b8-44ce-b427-f7711326b3bd">⚠️ Safety Tips</h2><ul><li>Do specific elbow exercises daily</li></ul><ul><li>Use elbow support if needed</li></ul><ul><li>Take breaks every 15-20 minutes</li></ul><ul><li>Ice after exercise if needed</li></ul><ul><li>Avoid gripping too tightly</li></ul><ul><li>Maintain neutral wrist position</li></ul><ul><li>Progress gradually over 8-12 weeks</li></ul>

Living with elbow pain? 

Exercise can help strengthen supporting muscles when done correctly. 

Exercising With Elbow Pain: Your Guide to Gym Equipment

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Exercising With Elbow Pain: Your Guide to Gym Equipment

Exercising With Elbow Pain: Your Guide to Gym Equipment

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